Best Way to Reach and Maintain a Healthy Weight

[Yollam]

Poll question: Best Way to Reach and Maintain a Healthy Weight

What is the Best Way to Reach and Maintain a Healthy Weight?

(I put healthy weight, as opposed to "losing weight" because I think the optimum weight is different for each individual.)



I'm curious whether people who deal with weight issues see it differently that those who don't.


By the way, it is IMPLIED in all of these choices that everyone should do a reasonable amount of exercise, if they are able. It is also a given that there is nothing wrong with a few extra pounds. I'm talking about serious weight problems.

Lastly, this is in regards to healthy individuals, not those dealing with hypothyroid or serious pain/immobility issues, etc.

[BOSSHOG]

1. Increase muscle mass

The goal should be to reduce body fat. Your weight might not go down if you increase muscle mass but your body distribution will change. Muscle is denser than fat and it aids the body in ridding it of fat. And drink at least a gallon of ice cold water per day. And move, move, move. Eat lots of veggies and if you decide to bulk up your body will need more protein.

[Yollam]

2. I've heard a lot of this theory in recent years.

There is some truth in it, but I think people tend to overestimate the amount of calories the extra muscle mass will burn for them when resting. There are plenty of fat guys who are also muscular. Without watching calorie intake, you'll still be fat, but stronger. I know, I did it.


Not trying to be argumentative, just saying.


BTW, I amended the "exercise" choice a bit to include your viewpoint, as I know it's a common and recently popular one, whereas the cardio stuff was a lot bigger ten or fifteen years ago...

[BOSSHOG]

6. To many people losing weight is like saving money

You have to lose a lot or save a lot in a short period of time or it isn't worth the effort. I'm of the cumulation state of mind. If you alter a habit which results in losing five more calories a day, that's a good thing. Just like altering a habit which results in saving $50.00 extra bucks a month; that's a good thing. And in both instances the results will be great, eventually. We can do anything we set our minds to except stop the clock, so we must use it as a tool in whatever endeavor we are pursuing.

[CTyankee]

21. Sounds good BUT

when I tried weight lifting I did get more muscle but after several months I developed shoulder impingement of the rotator cuff and golf elbow. I was told it was a form of tendonitis caused by repetitive lifting over my head. I still have it and it's been 9 months and 2 regimens of physical therapy later. I am still doing leg and ab machines, walking on the treadmill and low impact aerobics. But I am not allowed any arm weights.

Standard medicine hasn't done much for me. I am going to a naturopathic doctor on Friday in the hopes that she can do acupuncture and get rid of the pain. It's so frustrating. I want to do yoga but I can't because I can't do positions resting on my arms.

In case you wonder, I am in my 60s and I went through a training program offered to seniors by a local hospital so I thought I was safe.

[Yollam]

24. I got a badly sprained ankle...

When I was thin and in my early 20's, I used to eat all I wanted and burn it off by jogging several miles a day. After the kids were born I stopped and gradually got heavy. So when I got to around 265, I tried jogging for several days and got a horrible sprain. Jogging when you are 21 and 175 lbs is totally different than when you are 35 and 265 lbs!

I finally got most of the weight off with diet and now I just ride my bike into the countryside for exercise. :-)

[JuniperLea]

27. That works short term

But if and when you can no longer keep that up, it all goes to pot. I was an actor/singer/dancer, strong as a horse and fit as a fiddle... then came bursitis and arthritis from over doing (according to my doctor). When I could no longer keep up the pace I knew I had to change my eating. I went vegetarian for five years, by the book and with the assistance of a nutritionist. My hair fell out and my skin went to hell. Migraines were the result of a switch to low carb/high protien... now, it's all about the balance... but my metabolism is shot... can't go over 1000 calories a day, regardless of the source.

I say it's all about the balance, in all things.

[Toucano]

3. Deal-a-meal and sweatin' to the oldies.

I think Richard Simmons helped A LOT of seriously overweight people regardless of how cheesey it seemed.

[Yollam]

7. Interesting - Simmons is not as skinny as he was in the 80s.

But it seems he has held a steady weight for many years and never reverted to the grievous size he once reached, so I guess he must be on to something.

[madokie]

4. I am one of the lucky ones, 6'1" 165 lbs,

still have the same waist size as when I was in the service 35 + years ago, only difference is my waist keeps getting lower and lower.

[Yollam]

5. LOL.

Congrats on keeping slim. I'm imagining this guy with a long waist and really short legs. LOL.

[madokie]

11. long legs and a gut is more like it, good healthy gut though

if there is such a thing

[Soloflecks]

8. Change eating habits.

Read the labels. High fructose corn syrup is in just about everything! Really, you'd be surprised how many grocery store items have it as an ingredient. From what I understand, our bodies don't process that crap or can't process it like regular sugar. I believe this is causing the epidemic of obesity and Type 2 diabetes. So there's more involved to weight loss and maintenance and good health than just counting calories and carbs. Stay away from pre-packaged, processed foods and stick to fresh. Stay away from fast food even if it's a salad. The Newman's Own Organic Low-Fat Ginger Sesame Dressing at MacDonalds contains HFCS although the same product in a bottle at the grocery store does not. Btw, I've directed a question to Newman's about that little discrepancy. Anyone see that Colbert Report where he talks about humans kept inactive like veal and fed HFCS while they fatten up? I'm apparently not the only one realizing it's a problem. We really must become more AWARE of all the things we've just taken for granted or taken the manufacturer's word for, or taken to heart a govt study, etc. This crap sold as food is what's putting people into the medical industry, into the pharma industry's clutches. Ya think that's by accident?

[BadgerKid]

36. the thing about fructose

is that it's processed by the liver, and the liver can process only so much per day (something like 50-75 grams/day). Beyond that, fructose gets converted to fats, ultimately. Also, there is such a thing as hereditary fructose intolerance due to lack of an enzyme.

[Mike03]

9. "Balanced Diet"

What most Americans consider a balanced diet, according to the food pyramid recommendations of the USDA, is not really a very healthy diet because it encourages the consumption of too many refined grains, meat and dairy products. I think the healthiest diet is probably to consume as many UNREFINED plant-based products as possible (especially raw, if you can stand it), and to avoid dairy products in particular. Asian countries consume very little animal protein and have lower incidence of cancer, heart disease, diabetes and auto-immune disorders.

Take a good look at the Food Pyramid. It's completely ridiculous. It is like a roadmap to cancer and diabetes.

[Red Right and BLUE]

12. I completely agree about the food pyramid.

It's crazy to tell someone to eat that much. 6-8 servings of bread, grains?

[Mike03]

13. True

It wouldn't be so bad if the Food Pyramid drew a distinction between refined and whole grains, but a lot of people understandably get confused and consume refined grains, which is really not good for the pancreas or insulin levels. Also, personally I would put beans and nuts (which are very healthy) at the base of the pyramid with the whole grains, not up with the meat and cheese.

[Yollam]

15. I wouldn't follow it religiously, but...

I don't think it's a bad guideline, overall. I don't consider white bread to be a "grain", but more like cake.

Here in Japan, everybody eats nothing but carbs (rice) and a little fish, and they're pretty thin, mostly.

[Mike03]

18. My problem with the Food Pyramid

I agree with you that there's nothing wrong with a diet high in carbohydrates, but they ought to be the right kind of carbs, and I don't think the USDA works very hard to educate people on the important difference between consuming something like sugary breakfast cereal versus oatmeal. I don't blame people for being incredibly confused about what is a healthy diet, because so many of the studies seem to contradict each other.

The other problem I have with the Food Pyramid is that personally I think its recommendations on meat and dairy are too high. Countries that consume less animal protein have a significant reduction in chronic disease.

The Pyramid might work better if it came with an explanation about the entire "refined" versus "whole" issue.

[Yollam]

22. Yes. I think they are heavily influenced by the food industry.

Unfortunately. When I look at it, I subconsciously adjust the aspects I know to be unhealthful, but I'm sure a lot of folks just take it at face value, thinking that eating a loaf of wonder bread is the same as several bowls of whole brown rice, etc.

[Red Right and BLUE]

23. I have read that it was originally created by agriculture bigshots. eom

[Red Right and BLUE]

10. I feel better when I eat less carbs.

I get headaches and sinus issues when I eat what I consider a typical American diet; pasta bread, rice, juice, etc. Contrary to popular belief, low-carb doesn't mean all meat and no vegetables or fruits. For example, a typical meal for me is grilled chicken and salad. Plenty of people eat that, low-carb or not. The key is keeping your blood sugar stable, which is very hard to do if you eat carbs all day long. I've lost weight and I boost my metabolism by doing light weight training and lots of fun cardio.

[CoffeeCat]

14. Three years of therapy worked for me...

I was obsessed with my weight for all of my life. I vacillated from a size 2 to a 16.

Most recently, I gained 75 lbs in three years while I was in therapy working through some childhood stuff.

I forgot about the weight for a while, and suddenly something kicked in. I stopped the emotional overeating. I stopped using food to cope with emotions and to stave off loneliness or boredom.

I used to think about food 24/7--and how I could lose weight. I would diet and sometimes I would write down everything I ate. I went through a horrible binge cycle during the last three years.

After finally feeling like I had healed a great deal emotionally, the food issue resolved itself.

I'm now eating normally and I'm able to stop before I'm full. I don't obsess about food. I walk almost every day. The weight is falling off.

Weight is a very personal issue. People are overweight for a multitude of reasons. However, I feel that emotions and emotional health play a large role in being overweight. Many people who are overweight are attempting to anesthetize themselves or cope with emotions--through food. Food is a drug for many. Not for everyone, but for many.

That's my story, anyway. :)

[Yollam]

17. Best comment so far...

"Weight is a very personal issue." Yes.

It really does seem to be different for everyone - different things work for different people. Lots of cardio for some, lots of strength training for others, the lo-carb/lo-fat crazes for some (I guess) .

For me, it came down to having to track everything I eat via www.fitday.com and staying within a prescribed range of calories per day, as well as deleting a lot of the processed junk and diet sodas from my diet. I have a very poor sense of when I'm full. I also have a poor sense of when I'm hungry. I sometimes have to make myself eat. It's worked great for me - down from 275 to 195 - on track for eventual goal of 175 (no hurry, though) I feel good and it has been more effective for me than just exercise was. I've always been active, but my huge appetite seemed to increase the more I exercised.

[Red Right and BLUE]

20. I agree,

and good for you!

[electron_blue]

35. do you mind if I ask

Was this individual therapy, group therapy, a 12-step group, private journaling, or something else? I ask bcs I'm going through a similar journey.

[Coyote_Bandit]

16. Sometimes

being seriously overweight is the result of a medical condition and no amount of exercise, self control or change in diet will resolve the issue.

There are at least two generations of thyroid disease on both sides of my family. I've seen several family members struggle with weight issues only to find they were the result of a medical condition. Both sides of my family are populated with folks who tend to be heavy. Yet, historically, they have also tended to enjoy long healthy lives (3 of my grandparents lived to their mid to late 90's).

Unfortunately, physicians usually look first to lifestyle issues before considering the possibility of medical conditions causing excess weight. Sometimes these conditions go undiagnosed for extended periods of time. I once asked a physician to check my thyroid levels because of my family history. She was willing to do a cholesterol test but not a thyroid test.

One of my cousins was recently diagnosed with a thyroid disorder. She has struggled with weight issues for years. She and her husband ranch and log and she has always been very active. She is disciplined in controlling her diet. She has long had other symptoms of thyroid disorder including very brittle hair and nails. However, it wasn't until a couple of years after she started having recurrent skin problems (severe bleeding rashes) that her physicians even considered the possibility of thyroid disease. After beginning treatment she immediately began to lose weight - and the quality of her skin, hair and nails improved.

Your poll suggests that weight issues can only be resolved through diet or exercise or some combination thereof. You are mistaken.

[Yollam]

19. You're right.

Some people start on the road to obesity after an injury leaves them racked with pain and unable to move.

I made a notation about that in the question.

That is not always the case, though - it certainly wasn't the case with my weight gain.

[raccoon]

25. Some prescription meds cause weight gain. nt

[Warpy]

33. Thank you. I was about to post "Don't get sick" as a way to

avoid weight gain.

I was always terribly thin (people would accuse me of vacationing in sub Saharan Africa) until I had to go on prednisone full time 15 years ago. Not only has my activity level been curtailed by illness, the drug I take to maintain what I still have causes massive weight gain.

The bad news about weight is that normal, healthy people who are able to manage any weight loss at all by all methods including surgery are 90% likely to gain it all back within 5 years of reaching ideal weight. We don't know why our bodies insist on being fat. We don't know how to cure it.

What doesn't work is making moral judgments of people based on their body size.

[acmejack]

26. I was seriously overweight due to sleep apnea from COPD

I used this program at my physician's suggestion lost 175 pounds & I have kept it off for over five years.

[pansypoo53219]

28. in HS i finally got on a scale. 5'5" and 149???

so i started exercixzing and by junior year i got down to 120lbs. and not major exercizing. i have fluctuated between 130 and mainly steady at 125lbs. i do some PT exercizes i need to do now for other reasons and my legs have never looked better, desprite german genes that prevent chicken legs.
also has sciatica from a fall(chiro fixed) and she gave me some exercizes.
i never changed my diet, but i have always liked veggies. but i am trying to drink less soda and more tea.
i tend to graze all day, so i probably keep my metabolism running on high.

[NoSheep]

29. I lost weight by cutting calories and eating little or no fat.

I stopped eating cheese, red meat, oil of any kind except a little olive oil in cooking. I ate very little bread and small portions of pasta. NO Sweets at all. I lost 45 lbs and kept it off for 11 years. Then, I turned 40, hit menopause and started eating a little red meat and cheese. Still, very little if any sweets and modest bread and pasta...still very little oil. I've gained about 15 lbs in the past 3 years. I needed about half of that. I had gotten too thin I guess. I'd like to lose 7 lbs...it's harder as I get older.

[Yollam]

30. Don't forget the wine!

Sounds like you're doing good to me! :-)

:toast:

[Quantess]

31. Daily good habits

Watch what you eat and move around a lot. If you find yourself gaining a few pounds, then start losing them as soon as possible. Don't "let yourself go". Yo-yo weight is bad for you and is too extreme. I know yo-yo dieters and their weight always goes back up. Slow & steady is the most effective in the long run.

You can have a weight gain day, or a weight gain week (such as the holidays), but you have to make up for those with a weight loss day or a weight loss week.

I've never been seriously overweight. Once, I got swayed by the "eat whatever you want and love your body no matter what your size" mantra. That lasted about 2 months. I got gut-aches and felt sluggish, and I was frustrated that my clothes didn't fit right anymore. It took me about twice as long to lose the 10 or 15 extra pounds as it took to gain it. But that's okay, because it stayed off. If I had lost the weight in a week, I probably would've gained it right back the next week!

I've been within the Body Mass Index (BMI) all my adult life, except for that month when I was 10 lbs over. I don't strive to lose weight, I strive to keep from gaining.

[Celebration]

32. Eat slowly

Chew food until it is mushy, and then swallow. Wait for the next bite. That keeps people from eating beyond their appetite.

[goddess40]

34. Weight Watchers

it gave me someone to be accountable to. I'm a lifetime member, so it doesn't cost for me to attend meetings if I go at least once a month and maintain my weight.
I hate to 'exercise' as it seems like a waste of time, I know it isn't but I need to find things I enjoy doing that are productive. I did buy a new bike, a recumbent trike, I haven't ridden in years because of a bad back but this bike is fabulous.

[JFreitas]

37. There are more issues here

The issue with carbs has a lot to do also with how easy to digest your diet is. Some carbs are easy to digest, especially if they're rich in fiber or eaten together with lots of enzyme-rich foods (generally raw foods, seeds and so on)- which is frequently the case with Japan, ie sushi, algae, etc.... Food combination can get in the way of diet. If you eat a balanced diet (calorie wise and in terms of range of foods) but for example insist on drinking milk with your meals, especially acidic based foods, you'll digest less well, accumulate mucus, and your metabolization of foods will be imperfect, and you may start accumulating fats too. This is one reason some "fad diets" actually did quite well in terms of results, like the Demis Roussos diet here in Europe. It insisted that you shouldn't generally eat proteins together with carbs (they generally require different mediums to digest, and while one is being digested the other waits and ferments/putrifies, etc...), unless they were extremely rich in fiber - and it exiled some foods to single meals of only that food (and actually allowed for cakes and sugars when eaten in this way in very moderate quantities). Sort of a less fundamentalist Atkins kinda diet (but Europeans are generally less fundamentalist about food than Americans...).

In any case I agree that every single case is different, and you should always strive to identify the causes of your overweightness before embarking on any program.

Best
José de Freitas
Portugal